Myprotein US – The Zonehttp://us.myprotein.com/thezone
fuel your ambitionSat, 16 Apr 2016 11:00:14 +0000en-UShourly1https://wordpress.org/?v=4.4.2First Time At The Gym? Top 4 Strength Tips For Beginnershttp://us.myprotein.com/thezone/training/strength-tips-for-beginners/
http://us.myprotein.com/thezone/training/strength-tips-for-beginners/#respondSat, 16 Apr 2016 11:00:14 +0000http://us.myprotein.com/thezone/?p=12284Anyone who has been around the gym for an extended amount of time has most likely learned a couple of “tricks of the trade” either from experience or from others. To be more specific, they have learned many tools, form, exercises, and lessons from injury, either their own of that of others. However, a lot […]

]]>Anyone who has been around the gym for an extended amount of time has most likely learned a couple of “tricks of the trade” either from experience or from others. To be more specific, they have learned many tools, form, exercises, and lessons from injury, either their own of that of others. However, a lot of people who may be newer to the gym or the realm of weightlifting tend to make many different mistakes that can lead to injury.

Not only can some of these mistakes result in injury, but they can also lead to an unnecessary stagnation of progress. My hope is to address some of the “Newbie mistakes” in this article and possibly inspire a thirst for knowledge in those new to the sport or even simply the fitness lifestyle.

Ego Lifting

Now, the ego lift is something that I myself have done and the majority of time I see in the male portion of the gym population, however nothing is 100% and I have seen the occasional lady doing it as well. Ego lifting is when any idea of form is thrown out of the window in an attempt to lift as much weight as possible. There are many problems with this but I will start with what I feel is the most apparent.

Prevention of Injury – Let’s be honest, the only time you move backward is when you don’t get the activity in. Laziness can cause this, but an even bigger detriment is injury, to help prevent injury we should look to focus on proper form and appropriate choice of weight.

Loss of form with heavier weights – There are a couple reasons why this can be a hindrance to progress. As fatigue increases, form normally suffers. This can be made worse by never having proper form in the first place due to weights that are too heavy. This can contribute to imbalances and as fatigue sets in, those imbalances can result in failure that result in injury due to certain muscle, joint, and/or tendons being weaker.

Muscle activation and building muscle properly – Squat depth has a direct correlation to muscle activation, the parallel squat facilitates more activation than a partial squat. Therefore, dropping the weight to get a higher level of muscle activation could be considered as more beneficial to particular goals like possibly building bigger quadriceps (1).

Motor unit recruitment – A big part of strength is teaching your motor neurons to recruit and fire more efficiently. In fact, the majority of strength gains in the beginning of a lifting career can be attributed to the improvements motor unit recruitment.

Sticking to Cardio

Cardio has a ton of great health benefits, things like cardiovascular health and aiding in weight maintenance. However, building muscle tissue also helps with many different issues. Muscle is metabolically expensive, meaning it takes more calories to maintain. If you’re like me than it gives you a great opportunity to eat more food without putting on body fat. Resistance training also helps battle against the age related loss of lean body mass known as sarcopenia. Resistance training has also been shown to increase bone density and has other health benefits as well() . Remember, doing cardio is not a bad thing, but you’re missing out big time if you completely ignore or avoid the weights.

Working Abs To Get A 6 Pack

Fun fact, we all have abdominals hiding underneath that tummy. The problem isn’t building muscle there the issue for most is getting rid of what is covering them up. While doing core strengthening exercises is a great idea for plenty of different reasons, it will not specifically target belly fat. There is a saying “Abs are made in the kitchen”, referring that the way we eat has more impact on revealing that ice cold 6 pack than our ab routines do.

Overall Gym Etiquette

Giving unsolicited advice: Really, we are all very happy you’re in the gym working on yourself now. That doesn’t necessarily give you the right to tell us what we should be doing and how we should be doing it. Perhaps after creating a relationship with someone it may be appropriate to give advice, but don’t be that know it all spitting out unsolicited advice in every direction.

Gawking: Even if you find it flattering, not everyone feels that way. Try your best not to make others feel uncomfortable. There are plenty of people who go to the gym to train and don’t appreciate getting creeped on while they are there.

Re-racking weights and plates: This is probably more applicable to the men in the audience. Be a gentleman and don’t make the ladies put away the 45lb plates you had on the bar or the dumbbells that you left in the middle of the floor.

Cleaning up after yourself: The saying “I’m not your mother I shouldn’t have to clean up after you” most definitely applies here. If you’re a heavy sweater you probably want to wipe down the machine or bench after you use it. If you are using chalk, which a lot of gyms do not allow because people leave a mess, make sure to clean it up. I actually have been allowed to use chalk in gyms simply because I clean it up if I make a mess, while I’ve seen others told they are not allowed to use it.

]]>One of the most popular looked up workouts are always chest workouts. Everybody wants a really good looking chest because: 1. A big chest really pops out and lets everybody know who “the man” is. 2. Having a big chest makes your v-taper and waist look much smaller in size. There are all sorts of popular chest workouts out there that claim to work and I feel like most people put way too much thought into building a solid chest.

It all comes down to mind-muscle connection, range of movement, and pushing yourself to failure. I have always been an advocate of dumbbells because they allow for more free range of motion and allows you to create a tighter “squeeze” in whatever muscle you are exercising. I will be giving you a few different dumbbell chest exercises that will really stretch that muscle tissue, and give you that pump you’ve been looking for.

Incline DB Chest Press

Of course, I am going to start with the most popular one, the DB Chest Press. This is always my go to chest exercise on chest day. It is the exercise that has the most weight involved and really serves as a base for the rest of your chest routine. The first thing you want to do before even sitting back into the bench, is to make sure the angle of the bench is correct. Most experts will say 45 degrees is spot on, but I completely disagree. A 30 degree bench will take less tension off of the shoulders, and allow for a more tight squeeze in the upper chest area.

Before leaning back into the bench, squeeze your shoulder blades together, and maintain this position for entire motion of the workout.

Lean back into the bench, using your legs to give you an extra boost when getting the dumbbells into position, which is palms out and right next to your outer chest about nipple line.

As you push the dumbbells up, bring them slightly toward the direction of your eyes, and bring them together creating that squeeze effect. Hold that for .5-1.5 seconds.

Let dumbbells drop back down to a point where you feel a stretch, but not to where you feel any shoulder pain.

Incline Chest Flyes

This is another one of my favorite workouts because it gives you that huge range of motion when bringing the dumbbells away from the body and really stretches the chest muscles. This workout targets mainly your outer upper chest.

Before leaning back into the bench, squeeze your shoulder blades together, and maintain this position for entire motion of the workout.

Lean back into the bench, using your legs to give you an extra boost when getting the dumbbells into position, which is palms facing each other and held out in front of your chest with a slight bend at the elbows.

Bring the dumbbells away from each other and away from the body until you feel a really good stretch, but again no shoulder pain.

Hold for .5-1.5 seconds and bring them back together keeping that bend in the arms, and really focus on squeezing your chest together when you bring them back next to each other.

Straight Arm Pullover

Technically, this is a compound exercise involving more than one major group. This exercise targets the chest, lats, and triceps. Performed right, this is an amazing chest workout and is another way to really stretch that muscle.

This workout is performed perpendicular to a flat bench, with shoulder blades resting on the edge of the bench, and legs out in front with a 90 degree bend at the legs.

Bring the dumbbell up to where it is directly above your eyes, keeping the arms straight throughout the movement.

Once you feel a really good stretch, hold it for .5-1.5 seconds and then bring it back up over your eyes again.

Standing One Arm DB Fly

This is more of an isolation exercise for the chest. I personally love this workout and always save it for last, because you cannot use that much weight when performing this exercise. The movement is simple:

Stand with a dumbbell in each hand with palms out, and arms by your side.

One arm at a time, bring the dumbbell up and across the body toward your midline all the way until the dumbbell is right in front of your face and squeeze.

Slowly lower the dumbbell back to starting position, and repeat using the other arm.

]]>http://us.myprotein.com/thezone/training/ultimate-dumbbell-chest-workout/feed/0The 7 Most Challenging Bodyweight Exerciseshttp://us.myprotein.com/thezone/training/the-7-most-challenging-bodyweight-exercises/
http://us.myprotein.com/thezone/training/the-7-most-challenging-bodyweight-exercises/#respondFri, 15 Apr 2016 12:00:41 +0000http://us.myprotein.com/thezone/?p=12266As most of you know, bodyweight exercises are some of the hardest exercises you can perform, because of all of the different positions, angles, body parts, etc. that can be used. I am going to name off the 7 most difficult ones to perform, and how to perform them. At the end of this, try […]

]]>As most of you know, bodyweight exercises are some of the hardest exercises you can perform, because of all of the different positions, angles, body parts, etc. that can be used. I am going to name off the 7 most difficult ones to perform, and how to perform them. At the end of this, try each one and see which ones you can actually do!

The L-Sit

One of the most fundamental skills in gymnastics, the L-sit is an isometric exercise that involves holding your body upright on your palms with your legs held straight out in front, so the shape of your body resembles a capital letter “L.” This move works your entire body, particularly emphasizing the abs. You’ll also need powerful triceps and better than average flexibility in your hips and hamstrings to hold this position. Though the L-sit is typically performed on the floor with the hands placed palms-down just outside your hips, feel free to perform them on an elevated object if you’re having trouble performing them on the ground. Doing so will give you more leeway to lift into the hold. If you aren’t able to achieve a full L-sit yet, you can practice working up to this move with a bent-knee variant and gradually progress to straightening your legs over time.

The Back Bridge

Even with bodyweight training’s new popularity, back bridges are still often left out of most strength training programs. This timeless exercise can be surprisingly challenging, so it’s easy to allow it to fall to the wayside in favor of more fun or exciting moves. From strengthening your glutes, spinal erectors, and other posterior musculature, to providing a stretch for your hip flexors, abs, shoulders and chest, the benefits of bridging are well worth the effort. A lot of strong guys have a hard time with the mobility aspect of the bridge. In fact, that’s part of why I recommend them to lifters. Even if calisthenics aren’t your scene, practicing toward a full back bridge can be a great way to improve mobility in your shoulders, pelvis, and spine. It might even help your deadlift, too.

The Muscle-Up

Over the last several years, the muscle-up has become one of the most popular bodyweight exercises out there, and for good reason. Muscle-ups give you a lot of bang for your buck, combining the classic pull-up and dip along with the addition of the deceptively difficult transition phase. Besides being a fantastic upper-body exercise, the muscle-up also requires tremendous abdominal recruitment. Though being able to do double-digits in pull-ups and dips is typically a prerequisite for muscle-ups, it can still take a considerable amount of practice to learn the technique and timing. Even if you’re already strong, you won’t be able to bust out a muscle-up without spending some time learning the subtleties of the movement pattern.

The Pistol Squat

The pistol squat combines strength, balance, and flexibility in a way that few other exercises can. Though often referred to as a “one legged squat,” the pistol demands harmony throughout the entire body. In fact, people are often caught off guard the first time they try this move because it requires a lot of strength and flexibility in the non-squatting leg. The ability to squat a lot of weight on two legs can be helpful when attempting this move, but even those who can barbell squat twice their bodyweight often struggle with the stability needed to do a clean pistol. Just like the other moves on this list, you can work towards doing pistol squats by changing the leverage or giving yourself an assist from an external object like a bench or a doorframe. Once you’ve gotten comfortable with the basic variation, you can advance the move by placing your hands behind your back for an additional challenge.

Handstand Push-Up

Someone who can overhead press close to his entire bodyweight is very strong. The handstand push-up requires the same strength, plus the ability to keep your cool while holding yourself upside-down on your hands. Like all bodyweight exercises, handstand push-ups require no equipment and can easily be regressed by changing the leverage. If you aren’t able to do a full handstand push-up, start with a pike push-up by putting your feet on a box or step and bending your body in half at the waist. This places less of your weight in your arms, while still allowing you to press your torso from an inverted position. Practicing handstand push-ups against the wall has its benefits, but the freestanding handstand push-up is a unique animal. Learning a freestanding handstand on its own is a formidable task, but add to that the stability and strength to lower all the way down and press yourself back up and you’ve got yourself a serious challenge.

The Back Lever

The back lever is another move with its origins in gymnastics. The move finds the body suspended face-down in mid-air with the only contact points being two hands holding a bar or rings. Though the least difficult of the various body levers, the back lever is still a powerful move for the entire posterior chain – hams, glutes, lower back, upper-back – as well as the grip and biceps, particularly when performed with the gymnastics-style supinated grip. Like all the lever variants, the back lever is best learned first with the legs in a tucked position. From here one can progress to a single leg tuck and then a straddle leg position before finally performing the move with both legs together. You can also try starting at a high angle and gradually work on lowering your body toward being parallel to the ground. Aim to avoid excessive arching of your spine when practicing the back lever. Though arching isn’t inherently dangerous, a deep arch can make the move significantly less difficult.

The Human Flag

Performed by holding the outstretched body sideways against a vertical pole (or two parallel bars that are stacked vertically), the human flag is one of the most eye-catching of all bodyweight feats of strength. What the back lever does for the posterior chain, the human flag does for the lateral chain. In other words, this move will work the sides of your body to an extreme degree!

]]>http://us.myprotein.com/thezone/training/the-7-most-challenging-bodyweight-exercises/feed/0How To Stay On Your Diet During Exam Seasonhttp://us.myprotein.com/thezone/nutrition/how-to-stay-on-your-diet-during-exam-season/
http://us.myprotein.com/thezone/nutrition/how-to-stay-on-your-diet-during-exam-season/#respondFri, 15 Apr 2016 11:00:33 +0000http://us.myprotein.com/thezone/?p=12260The semester comes to an end. Late nights at the library, extra servings of coffee, barely enough time for the gym, and next to zero time for meal prep. You don’t want to throw your results out of the window. I certainly don’t during my painful exam seasons in school. As a matter of fact, […]

]]>The semester comes to an end. Late nights at the library, extra servings of coffee, barely enough time for the gym, and next to zero time for meal prep. You don’t want to throw your results out of the window. I certainly don’t during my painful exam seasons in school.

As a matter of fact, in April 2015 I competed in the physique category during my exam season. My peak week (the week that is most critical in deciding how you look on stage) was the week right before my exams started. I placed fourth in my show, qualifying me for the provincial stage (I am in Ontario, Canada). Right after my show I got approached by an athlete recruiter from a famous supplement company that asked me if I was interested in doing a video commercial for a product. So, although I had a cheat meal after the competition I needed to stay on track during my exams in order to be ready for a video shoot the following week. Believe me, I know how hard it is to maintain sanity and keep your hard-earned results. But if you approach it with a proactive mind it really isn’t that difficult.

Keep in mind that these tips are not the most cost effective ways to keep a diet. They are a crisis aversion strategy for exam season. You will spend more money than usual on your grocery list, but you will certainly spend less than eating out in fast food restaurants throughout exams and you won’t lose your hard work in the process. So without further delay, I present to you my 6 top tips for keeping your diet on point during exams. Let’s do this!

Preparation is everything!

Face it, once exams start you are either locked in your room studying or stranded in the library.

Calculate the amount of meals you will need per day and the amount of days this chaotic period will last for. This should give you a good idea of what you will need in your cupboards.

Go to the grocery store before the storm!

If you have ever lived in a university town, you know that around exam season all the snack cabinets and ready-made food supplies drain quickly. Don’t be that person scrambling for the remains of that macaroni and cheese box.

Get your carbs!

Purchase yourself the number of packets of ready-made rice you require in Step #1. Long grain rice is the lowest rice on the glycemic index. You can usually find rice blends with quinoa and lentils for added protein.

Get yourself some ready-made protein sources!

Canned Tuna, shrimp and chicken are all viable options. Some grocery stores also carry frozen packets of cut up, cooked chicken that you can stick in the microwave for a couple of minutes and serve.

Stock up on your supplements!

In a time when you have a lack of sleep and do not have a huge amount of access to the best food you will have gaps in your macro and micronutrients. The last thing you need is to lose muscle because you did not have enough protein, or get a flu because your immune system crashed.

Don’t save money on this part! Stock up on:

Whey Protein (concentrate digests a little slower; meaning it keeps you full a little longer)

Multivitamins (lack of vitamins lead to all sorts of problems such as low energy levels and immune system weakness)

Greens and Digestive Enzymes (feeds your body with antioxidants and minerals. Digestive enzymes will maximize the digestion and nutrient absorption of the foods you are eating)

Snacks are lifesavers sometimes!

Snack smart, people! One of the reasons MyProtein is my favorite supplement brand is because they embrace a fitness lifestyle. They make healthy snacks. Get some protein filled Jerky, chocolate bars, cookies, brownies, puffs, and even Protein Bits. All of my Protein’s products have a good balance between carbs, fats and proteins which is great when you are still trying to maintain a macronutrient balance. This is the stuff you reach for when you are in a midnight study crisis or spending a full day on campus.

Best of luck to all the students out there getting ready and hitting the books hard – may the gains stay with you!

]]>http://us.myprotein.com/thezone/nutrition/how-to-stay-on-your-diet-during-exam-season/feed/0Protein Shake Before Or After A Workout?http://us.myprotein.com/thezone/supplements/protein-shake-before-or-after-a-workout/
http://us.myprotein.com/thezone/supplements/protein-shake-before-or-after-a-workout/#respondFri, 15 Apr 2016 10:00:51 +0000http://us.myprotein.com/thezone/?p=12255Protein powder has quickly become the #1 selling nutritional supplement in the fitness industry to date. A common answer to the question “What supps do you use, bro?” is protein powder. If you are new to fitness and exercise, or just getting back into it after taking some time off from the gym, protein may […]

]]>Protein powder has quickly become the #1 selling nutritional supplement in the fitness industry to date. A common answer to the question “What supps do you use, bro?” is protein powder. If you are new to fitness and exercise, or just getting back into it after taking some time off from the gym, protein may be the first supplement on your list, and it certainly should be. Let’s dive into why protein is such an important addition to pretty much any diet out there.

Why Drink A Protein Shake?

In our fast paced, on-the-go society these days it can be hard to get a solid 3-6 meals a day, as typically recommended by fitness gurus out there. Adding a protein shake or two to your day can be a great way to hit your protein goal for the day. A science-based recommendation for protein intake is between 0.8-1 gram per pound of bodyweight if you are maintaining or gaining weight, and can range from 1.1-1.4 grams per pound while trying to lose body fat.

The reason for the difference between the two intakes is because protein helps with satiety as well as the preservation of lean body mass while dieting. When you are in a caloric surplus, you typically do not need AS MUCH protein in your diet, as your carbohydrate and fat intake will be much greater. Obviously you can play around with these macro ranges depending on your own results, but those are the guidelines.

Protein Shake Before Or After Workout..?

Now that we have the guidelines set in place, let’s take a look at another aspect of protein intake: when should one consume their protein shake, and how? Let me start by uncovering the truth behind the “anabolic window of opportunity” I’m sure many of us have heard. If you haven’t, basically this means that in the past the recommendation was that you had to consume a shake IMMEDIATELY following a workout, or you would potentially lose your gains (pretty drastic, don’t you think?).

Based on the scientific literature out there, consuming a protein/carb mixture within 2 hours of working out is a much better recommendation. For those dieting, it is recommended that you consume a carb/protein mixture an hour before your workout, and within an hour after. For those not dieting, timing doesn’t make as much of a difference because preservation of lean mass isn’t a concern while in a caloric surplus. With that being said, protein powder can be a very handy tool in your fitness toolbox. Plus, protein powder tastes great, and who doesn’t want to sip on a nice, tasty shake on their way home from the gym?

What Kind Of Protein Shake?

Whether you are on the road a lot and find it hard to get meals in, a bodybuilder looking to put on muscle mass, or someone trying to lose weight, protein can truly be a fantastic addition to your current diet. Many people look forward to their post workout shake after they finish a strenuous workout. Myprotein offers a wide variety of great tasting protein powders that are certified for premium quality and certified as trustworthy by LabDoor.

]]>http://us.myprotein.com/thezone/supplements/protein-shake-before-or-after-a-workout/feed/0The One Lift A Day Workouthttp://us.myprotein.com/thezone/training/the-one-lift-a-day-workout/
http://us.myprotein.com/thezone/training/the-one-lift-a-day-workout/#respondThu, 14 Apr 2016 11:00:42 +0000http://us.myprotein.com/thezone/?p=12250One lift a day programs are a training variation that comes from Olympic weightlifting styles. While the program may seem interesting and fun when you first think about it, when actually applied this program isn’t for your average, every day gym-goer. This program is exactly what it sounds like: one lift each day. There are […]

]]>One lift a day programs are a training variation that comes from Olympic weightlifting styles. While the program may seem interesting and fun when you first think about it, when actually applied this program isn’t for your average, every day gym-goer. This program is exactly what it sounds like: one lift each day. There are also rest days spread throughout the week.

Now before you think, “Awesome I can do curls for an entire workout!”, this is not what that means. This program was designed for you to take a big heavy compound lift like the bench press, squat, deadlift, barbell row, or overhead press, and do one for at least 30-45 minutes. This is a brutal, exhausting workout that is not intended for people looking to just stay in shape. The key to this workout is to keep the weight and intensity very high, which is what makes this program such a challenge.

Does The Program Work?

This program most definitely does work and improves your strength and even hypertrophy. There are essentially two downsides to this program though: it can become very stale – no one wants to do only one exercise every time they go to the gym, people love switching up workout equipment and applying fifteen different exercises into their chest or back days – and the second reason is that it will leave you extremely sore. Dan John, an elite weightlifting coach, has said on many occasions that people cannot even get out of bed the next day due to the unbelievable soreness.

While this program can be very boring, due to the lack of different exercises and variation, it yields great muscle growth. One lift a day can also be beneficial to powerlifters as well, considering their main goal is to be the strongest in the big 3 lifts: squat, bench, and deadlift.

How To Create A Solid One Lift A Day Program

Here is where things can be suited to your own personal style. The only key factor is to always incorporate one compound movement. This program allows a lot of personal preference and can be formed into any way you could think of. The main focus is to use as heavy of a weight as possible with one exercise for 45 minutes.

An example could be doing a German volume type training where you’d do 10 sets of 10 reps. Another could be 5 sets of 5 or 4 sets of 9. Now while many will think “just 5 sets of 5??”, if you use the correct intensity and keep the weight to almost near your maxes, this will be a grueling workout to say the least.

Recommendations for this program are to lift 3 weeks straight, usually 4 – 5 days, and then take an entire week off from the gym on the fourth week. On paper this sounds like a very simple and unchallenging, but step into the weight room and squat for 45 minutes straight and I guarantee you will be thinking differently.

Benefits To One Lift A Day Training

The benefits of doing this style of training are pretty compelling, to say the least. A big factor, for most people with busy schedules, is less time spent in the gym. I can’t begin to explain how many times I have heard people say they can’t workout or get in shape because they don’t have time to. Instead of spending 45 minutes watching Pretty Little Liars, hit the gym and do this program. It takes under an hour and everyone has at least one hour of the day they can spare.

Another benefit to this program is that there is no accessory work so you don’t have to write down all your movements and switch stations and change equipment. You stay in one spot, do one exercise and call it a day. A third benefit from this is that there is a lot less volume, and since it’s hitting one body part a week basically, there is a huge amount of recovery time.

One last benefit that doesn’t necessarily concern everyone, just mainly powerlifters, is that this will make you incredibly strong and good at the big key lifts. The best way to get good at the big 3 lifts is to do them repeatedly! Well, doing bench press for an hour will make you better at the bench press just because of all the workload, form setups, time under tension, and it helps train your body and mind how to properly do the bench press, work on mechanics and leverages, and learn how to excel at it.

Sample One Lift A Day Workout

Day 1 – Squat: 5 sets of 7

Day 2 – Bench press: 6 sets of 4

Day 3 – off

Day 4 – Deadlift: 7 sets of 4

Day 5 – Overhead press: 4 sets of 5

Day 6 – off (optional barbell row or pullups)

Day 7 – off (optional accessory work like arms or calves, but not needed)

Take-Home Message

This program is not for the timid or beginner lifter. This is a rough program and very taxing. If you’re up for the challenge, I suggest you call your boss and let him know you’ll be missing a few days of work once you start this program. Good luck.

]]>http://us.myprotein.com/thezone/training/the-one-lift-a-day-workout/feed/0How To Do Box Jumps | The Benefits & Common Mistakeshttp://us.myprotein.com/thezone/training/how-to-do-box-jumps-the-benefits-common-mistakes/
http://us.myprotein.com/thezone/training/how-to-do-box-jumps-the-benefits-common-mistakes/#respondThu, 14 Apr 2016 10:00:11 +0000http://us.myprotein.com/thezone/?p=12245Jumping Into Something New: Box Jumps 101 Every fitness enthusiast, athlete, powerlifter, and bodybuilder are always trying to look for new ways to improve their performance and excel even further in their goals. People say “80% of success is just showing up”, but although this is true, that 80% decreases the longer you are showing […]

Every fitness enthusiast, athlete, powerlifter, and bodybuilder are always trying to look for new ways to improve their performance and excel even further in their goals. People say “80% of success is just showing up”, but although this is true, that 80% decreases the longer you are showing up. For example, just simply doing certain movements and progressing in weight can definitely increase performance, such as doing a bench and getting better.

But after a while, what if you want to get even better quicker or break through a tough plateau? What if it is your goal to have more power and speed? This is when it is necessary to incorporate complementary exercises to your workout program that will excel your performance. The one we will be focusing on today is the box jump.

What Are Box Jumps?

Before explaining what a box jump is, it is important to take note that box jumps are considered a plyometric movement, meaning it is a movement that requires you to exert force by jumping into the air which will increase speed and strength. These are very functional movements that train your body to react powerfully and quickly, thus are very important for athleticism and excelling at sports.

Box jumps is the simple movement of standing on the floor, and then jumping forward onto a box of various heights. Although this is a simple movement, each individual has their own limitations, whether mental or physical, that may prevent them from executing the movement properly and efficiently. Jumping high onto something is scary and can get you hurt, so taking precautions and following this article will benefit you in the long run. Also, box jumps can be done in multiple ways and different variations, which we will get into later. With different variations, you can achieve different results and discover a wide range of benefits for using box jumps.

Who Are Box Jumps For And Are There Benefits?

Box jumps are for anyone who wants to increase their athletic performance, become more explosive, increase overall strength, and get a sense of learning to fly. With standing on the ground and exploding up into the air, you are training your body to be quick and agile, which is extremely important for sports. In football, this can be seen as a running back driving through a pile of defenders. This can even be seen in basketball, which can be a point guard getting low under the basketball net and then exploding up to shoot. Being fast, powerful, and quick is what makes athletes great, and box jumps will definitely do that.

For a lifter, this will increase core strength, leg strength, and hip mobility that will help in movements such as the squat or the deadlift. Box jumps use a low center of gravity and propel you upwards which use your legs, core, and hips, which are crucial for these types of lifts. Lifters trying to achieve better overall strength should definitely implement this into their routines. Here are their benefits:

Speed

Overall Strength

Athleticism

Core

Power and Explosion

Functionality

How To Do Box Jumps

Pick a box that is a reasonable height that you can successful jump on. Test out if the height is manageable by doing a vertical jump next to it and seeing if you can clear it.

With a flat back and keeping your head up and eyes forward, drop down into a semi-squat position with your hands back. Explode upwards by driving your feet into the ground and extend your hips through the movement. Your hands should swing up and forward with your body as you bring your knees up to your chest and propel through the air.

Land with your feet shoulder-width apart again without standing up fully. Both feet should land at the same time. Hold this position for a second, and then standup on the box. Make sure to land softly on the box.

Box Jump Variations

1) Distance from box: Increasing how far you stand away from the box can create new challenges that can increase performance.

2) Height of box: Getting a box jump of various heights can definitely test your limits and provide new ways to test your performance. If you want to test your limits more but cannot adjust the height, using a weight vest can be beneficial.

3) Single-leg box jump: Besides the standard two-leg jump, advanced individuals can incorporate jumping onto a box with only one leg, which is very difficult but has many benefits on speed and core strength. Simply stand facing the box with one leg on the ground and one tucked behind you, and then jump onto the box landing only on that leg. Switch legs and repeat.

4) Sit position to box jump: Sit down on a dumbbell or small surface that is smaller than the box you are jumping on. This position should resemble a semi-squat position. Once seated, follow the same instructions as listed above and jump onto the box.

Common Box Jumps Mistakes

1) Not pausing: Once jumping onto the box, it is important to pause for a brief second with your legs bent besides landing stiff with your legs straight out. This is not a deep squat position, but a position where your legs are bent and you are embracing the impact. After you jump onto the box, land soft by coming into this semi-squat position, hold, and then stand up. This will definitely prevent knee problems and pain.

2) Being Frankenstein: A lot of individuals try to increase the height of the box jump by combining many weights together and creating an unsafe landing area. We all know it is hard to find tall box jumps, but be careful in determining the method of increasing the height. Falling can have serious injuries, such as massive bloody scrapes and bruises. Having a stable surface to land on is crucial, so be careful.

3) Not extending hips: When jumping onto the box, it is important to explode up and extend your hips from the semi-squat position to the top of the box. Hip mobility is very important here and will aid in this explosive power upwards. Drive your hips forward and up to really increase your speed and power into the air. This is what’s going to benefit you the most in the long run.

Take-Home Message

Box jumps are a great utility to add to your workouts. With many benefits, it is important to utilize this extraordinary functional movement to your advantage. Be careful, use proper form, and expect results. Have fun with this movement and take it seriously, but most importantly, try not to miss the box.

]]>http://us.myprotein.com/thezone/training/how-to-do-box-jumps-the-benefits-common-mistakes/feed/04 Important Exercises For The Best Back Everhttp://us.myprotein.com/thezone/training/best-back-exercises-ever/
http://us.myprotein.com/thezone/training/best-back-exercises-ever/#respondWed, 13 Apr 2016 12:00:59 +0000http://us.myprotein.com/thezone/?p=12234Why work what you can’t see? A lifters back is a crucial area to progress and prosper in that creates a huge foundation for a bodybuilder’s physique. Besides protecting the spine and correcting an “overworked hunch chest posture”, working your back adds an element of width and thickness to your torso that can help prefect […]

A lifters back is a crucial area to progress and prosper in that creates a huge foundation for a bodybuilder’s physique. Besides protecting the spine and correcting an “overworked hunch chest posture”, working your back adds an element of width and thickness to your torso that can help prefect a V-Taper look as well as create a bigger appearance. The biggest muscle groups on your body consist of your legs and your back, so if adding mass to your body, moving up in overall strength, and looking aesthetic is your goal, it is crucial to create a solid, breathtaking back.

4 Exercises For a Massive Back

Weighted Overhand Pull-Ups

Too lazy to do weighted pull-ups and would rather use a lat pull-down machine? Too bad! Weighted pull-ups create a huge foundation for exploding strength and size in your back. Using your lats and a good amount of core, this is a great lift to add to your arsenal. Using a dip-belt or dumbbell between the knees, it is important to go as heavy as possible while remaining between 8-12 reps. Remember, it is alright if you cannot add weight at first because of this difficult movement. With that in mind, it is important to make sure you are increasing the weight as you progress at this, and if dieting is goal, remember to add weight as you decrease in body weight to even out the weight that your strength has progressed at. Go heavy, contract at the top, feel the stretch on the way down, and that’s all.

One-Arm Dumbbell Rows

Heavy one-arm dumbbell rows are seen in all high-end performer’s programs. This movement focuses on the thickness of your back as you start with the weight at a stretched position, thus then pulling with your elbow back to squeeze your lats. The squeeze and control on the way down is what’s going to separate your back from everyone elses. Wrist straps are preferred if needed to be able to handle the maximum amount of weight that your back can take but your forearms cannot. Going heavy 8-12 reps, feel the back stretching and contracting because you want it to burn like crazy. Try not to swing that much or use your arms to get the weight up. If necessary to get an extra rep or two in, then go for it, but just be careful when you do it.

T-Bar Rows

T-Bar rows are one of my favorite lifts to really feel a burn. Simply load the weight, use a narrow/V-Bar grip, and with a flat back, pick the weight up to a standing position with a slight forward tilt. Drive your heels into the ground and lift the weight up by pulling your elbows back and squeezing your whole entire back. Use wrist straps or even a thumb-under grip to remove your arms from doing all the work. Remember to go heavy and try not to rock or stand up straight when doing the movement. 8-12 reps is a great rep range for this exercise while doing multiple drop-sets to really burnout your back.

Rack Pulls

One of the most underused back exercises in the bodybuilding community is rack pulls. Rack pulls are essentially the top lockout part of the deadlift movement that focuses more on your whole back and less on your glutes and hamstrings. First, find a stable service to place a bar at around knee level. Simply bend down with a flat back, lift straight up, and lock out by squeezing your arms back to contract your whole back. Drop the weight back to knee level and repeat for a total of 8-12 times. Make sure to build your weight up and not to jump heavy, nobody likes an injured lower back. Just make sure to not be scared to go heavy because this will definitely create a back-popping physique if used.

Take-Home Message

Working your back does not have to be boring. Adding these variations to your routine will definitely help you see results and improvement in your back development. Just remember, going heavy is the strongest aspect that can be noted when trying to increase back size and strength. Last thing to note: just because you cannot see it, does not mean it’s not there.

]]>http://us.myprotein.com/thezone/training/best-back-exercises-ever/feed/0Lactate Threshold Training | The Benefits & How To Dohttp://us.myprotein.com/thezone/training/lactate-threshold-training-benefits-how-to/
http://us.myprotein.com/thezone/training/lactate-threshold-training-benefits-how-to/#respondWed, 13 Apr 2016 11:00:08 +0000http://us.myprotein.com/thezone/?p=12230Lactate Threshold Training (LT) is a very popular method for improving high intensity endurance performance.VO2 max may indicate an athlete’s genetic potential and natural ability, but their lactate threshold can be increased with the right training program. Athletes use their lactate threshold to determine how to train and at what pace can be maintained during […]

]]>Lactate Threshold Training (LT) is a very popular method for improving high intensity endurance performance.VO2 max may indicate an athlete’s genetic potential and natural ability, but their lactate threshold can be increased with the right training program. Athletes use their lactate threshold to determine how to train and at what pace can be maintained during endurance sports. Lactate threshold can be increased greatly with training, so many athletes and coaches have come up with complicated plans to increase the LT.

What Is Lactate Threshold Training?

The lactate threshold is a point during high-intensity, exhaustive exercise at which lactate builds up in the blood stream faster than the body can get rid of it. Anaerobic metabolism produces energy for short, high-intensity bursts of activity lasting no longer than a few minutes before the lactate build-up reaches a threshold where it can no longer be absorbed, so it accumulates. This point is known as the lactate threshold and is reached between 50-80% of an athlete’s VO2 max.

During moderate exercise the lactate can be absorbed quickly, but with high-intensity exercise it is produced faster than the body can absorb it. This lactate threshold is marked by a slight drop in its pH, from 7.4 to about 7.2, that causes fatigue and reduces the power of muscle contractions. At this point, the athlete is forced to either back off or slow down. Having a higher lactate threshold means someone can continue at a high-intensity effort for longer periods of time. Because of this, many consider LT a great way to predict athletic performance in high-intensity sports. LT is also used by many athletes to determine training plans.

What are the Benefits?

Your lactate threshold essentially defines the upper limit of your sustainable efforts in training and competition. Once you cross over and rely more heavily on your glycolytic system for energy, you’re exercising on borrowed time. The accumulation of blood lactate will hinder your muscles’ ability to contract, and you will be forced to slow down or stop. The more work you can do before reaching lactate threshold, the better. If the pace you can hold at your lactate threshold is higher than the pace your competitor can hold at his or her lactate threshold, you go faster, reach the finish first, and win.

Being able to do more work at lactate threshold also means maintaining a lighter pace is even easier. While your main rivals are burning energy fast, riding at their limits, you can stay right with them and rely primarily on your aerobic system. This saves valuable energy for hard efforts later, like the run leg of a triathlon, a long climb to the finish line, or a sprint.

How to Do Lactate Threshold Training?

Consistency is the key to improving performance at lactate threshold. You have to accumulate a lot of work at a steady workload to place the appropriate amount of stress or load on the system. Since you can’t spend a lot of time working above threshold, these training intervals have to be at an intensity just below your threshold. For both running and cycling, interval workouts focused on improving performance at threshold should progress from 5-minute intervals to intervals of up to 20 minutes in length.

Recovery between intervals should stay at about one third to half the length of the interval. Your first goal is to accumulate time with multiple shorter intervals, and then progress to performing fewer, longer intervals. Lactate threshold workouts are hard on the body, and it’s best to put a day of light endurance training or active recovery between days of lactate threshold training.

Through training, the body learns to contract muscles repeatedly with force and quickness without too much buildup of blood lactate. If the muscles can increase workloads or stress while maintaining a faster pace at aerobic levels, you can spare muscle glycogen while at the same time decreasing the amount of blood lactate produced. When you have increased the work you can do before reaching lactate threshold, and the power you can produce when you’re there, you can move on to training that very specifically sharpens your event-oriented skills and begins the taper towards your goal event.

During this training period, you generally keep a little intensity going in order to stay fresh and powerful, but you also need to make sure you have plenty of recovery to restore and replenish all of your energy systems.

]]>http://us.myprotein.com/thezone/training/lactate-threshold-training-benefits-how-to/feed/0Abs Without Working Out | How Can It Be Done?!http://us.myprotein.com/thezone/nutrition/how-to-get-abs-without-working-out/
http://us.myprotein.com/thezone/nutrition/how-to-get-abs-without-working-out/#respondWed, 13 Apr 2016 10:00:49 +0000http://us.myprotein.com/thezone/?p=12225So many people want to have that amazing beach body with a toned stomach with six pack abs, however, one thing that most people can agree is on that we want these amazing abs and defined stomachs without having to exercise, because honestly, exercising isn’t always the most fun and easy thing to do. The […]

]]>So many people want to have that amazing beach body with a toned stomach with six pack abs, however, one thing that most people can agree is on that we want these amazing abs and defined stomachs without having to exercise, because honestly, exercising isn’t always the most fun and easy thing to do. The question though is that is it possible for someone to get abs without exercising.

The answer to this question is yes. It is possible for anyone, male or female, to get abs without having to exercise. However, I must state that to accomplish such feat without the use of exercise as an assisted tool in the process, it will be much more difficult on the body and your mental state of well being, as well as a much longer process.

How Do I Get Abs.. Without Working Out?!

How does someone go about getting abs without exercising? Truth is, it’s actually the same way you go achieve abs with exercising. You must lose your body fat and get down to a low enough body fat percentage, often times around 10-12% for males and 8% for females. In order to do this only with dieting though, you must remain in a caloric deficit for an extended period of time. This means that if your body has a maintenance level or BMR (basil metabolic rate) of around 2000 calories. Without exercising, your body will naturally burn 2000 calories a day no matter what you do. You can lay in bed all day and you will still burn your maintenance level of 2000 calories a day.

Calorie Deficits

The next step is to get an understanding of how a caloric deficit is going to make this all come together and help you lose weight. A caloric deficit means that you are consuming a fewer amount of calories per day when compared to your BMR. If you are at a BMR of 2000 calories and you are only eating 1800 calories a day, you are burning 200 calories per day. This is equivalent to 1400 calories a week, and 5600 calories a month.

In the fitness industry, it is well stated that to burn 1lb of fat, you must burn around 3500 calories on average. This number varies from person to person, but if you need to burn 3500 calories to lose 1lb of fat, and you are burning 5600 calories a month, you are now losing around 1.5lbs of fat per month. This totals to 18lbs of fat per year.

The issue with this is that since you remain in a caloric deficit for an extended period of time, you are actually doing more harm to your body than good. For example, by eating low nutrients and not exercising, you are greatly decreasing your body’s natural metabolism, which means over time the weight loss is going to decrease as months go by. The next biggest issue is that by not consuming an adequate amount of food daily, your body will begin to burn up all of its natural energy sources and you will begin to feel tired and lazy and become mentally unproductive and have a slower rate of comprehension in your day-to-day life. This is extremely unhealthy to have happen and cause many issues down the road.

Can Any Foods Give Me Abs?

There is no special foods, special diet or any special equipment anyone can use to obtain six pack abs. The only thing that determines if you have abs or not, is the amount of body fat you have on your body. If your body fat is low enough, your abs will begin to show, and the lower the fat, the more visible your abs will appear. If your abs are not showing, you simply have too much fat on your body at this state of time and you will need to enter in a caloric deficit for an extended period of time if you wish to change this and obtain abs.

Take-Home Message

With that information said, I also must state that I do not recommend this to anyone who wishes to try it. If you are an adult with a full time job and family to take care of, by remaining in a low calorie consumption diet you will begin to become lethargic and mentally less able to perform daily tasks. This can have serious effects as much as forgetting simple things or negatively affecting your work performance.

As for these issues that can arise from being in a calorie deficit without exercise, I do not recommend this to anyone who wishes to try it. If abs are your goal, rethink your method and I strongly recommend that you incorporate a mixture of a calories deficit diet of around 200-400 calories per day with cardiovascular exercise or any form or anaerobic training for at least 30 minutes per day.

This is the safest approach anyone can take towards achieving a six-pack abs while performing the least amount of exercise as possible.